CrossFit Workout Of The Day 8/14/2019

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CrossFit:

Deadlift (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

1-3 singles. Shooting for a new 1RM if you are feeling good!

*You really only get 1 attempt at  at true 1RM, so make smarts jumps on the singles. Also, after a true 1RM, you’re going to feel a little “burned out” for a few days after. Totally normal. Just be sure to listen to your body.

Then:

AMRAP15:

30 Double Unders

15 Wall Balls

30 Double Unders

15 TTB

CrossFit Workout Of The Day 8/12/2019

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CrossFit:

In 20 minutes:

Back Squat (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

1 to 2 attempts at a new 1RM if you are feeling good!

In between sets, do 10-15 HEAVY russian kettlebell swings to warm up and prime your posterior chain and get you ready for that 1 rep max!

Then:

cap15

“AIR FORCE”

For time….
20 Thrusters, 95lbs/65lbs
20 Sumo Deadlift High Pulls, 95lbs/65lbs
20 Push Jerks, 95lbs/65lbs
20 Overhead Squats, 95lbs/65lbs
20 Front Squats, 95lbs/65lbs

Every minute on the minute perform 4 Burpees, including the first minute.

QuickFit:

In 15 minutes:

Complete a 1-10 ladder of Dumbbell Front Squats (rx: 50/35’s) and Burpees.

With time remaining run for max distance.

CrossFit Workout Of The Day 8/9/2019

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CrossFit:

Push Press (Week 2 of 4)

Complete a few warm up sets, and then in 20 minutes or less:

70% x 3

80% x 3

90% x max reps

*Set of 20 DB Russian Twists between sets! 45/30lb+ (Left+Right=1)

Or

10-12 Hang High Pulls same as last week. Last set to failure

Then:

15min. AMRAP:

2 Devil Press, 50/35s (Round 1)

1 Round of “Friday”

4 Devil Press, 50/35s (Round 2)

1 Round of “Friday”

6 Devil Press, 50/35s  (Round 3)

1 Round of “Friday”

…continue to add 2 Devil Press after every round of “Friday”

“Friday” Rx – 7 Pull-Ups + 10 Wall Balls

“Friday” Rx+ – 3 Muscle Ups + 10 Wall Balls

CrossFit Workout Of The Day 8/8/2019

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CrossFit:

30min. to finish…

1000m Row

100 Double Unders (300 singles)

1 Mile Run

1 Mile Assault Bike

500m Row

50 Double Unders (150 singles)

.5 Mile Run

.5 Mile Assault Bike

250m Row

25 Double Unders (75 singles)

.25 Mile Run

.2 Mile Assault Bike

Start anywhere, but you must stay in order

Then:

2 min/ side front split

3 minutes side split

These can be done on the ground or using a band hanging from the rig.

QuickFit:

AMRAP16:

200m Run

20 Wallballs

20 TTB (sub 40 Abmat situps)

CrossFit Workout Of The Day 8/7/2019

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CrossFit:

Deadlift (Week 2 of 4) 20 minutes or less

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps

Same SUPERSET as last week/

Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. The warm-up sets are optional.

Then:

16min AMRAP:

6 Cal Assault bike

6 Toes-To-Bar

6 Front Squats 95/65lb. (Every other round do Front Rack Lunges)

*Round 2 is 8 reps of everything

*Round 3 is 10 reps of everything

*Round 4 is 12 reps of everything

*And so on… Adding 2 reps every round.

RX+ 115/75

*Ladies, subtract 3 cals from each bike

CrossFit Workout Of The Day 8/5/2019

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CrossFit:

Back Squat (Week 2 of 4) 20 min or less:

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps

SUPERSET with/

*Try a little more than last week

10 dumbbell Box Step-Ups 20″ (2 dumbbells, 1 in each hand)

*Left + Right = 2 steps

*Be sure to stand all the way up before bringing your other foot on the box. Concentrate on your glutes and hamstrings.

Then:

Every 3min. x 5 Rounds:

15/12 Cal Row

15 Wall Balls

Max American KB Swings 53/35lb.

RX+ 70/53lb

QuickFit:

For Time w/ 18 minute cap:

*10-9-8-7-6-5-4-3-2-1 Ladder of:

Bench Press @ challenging weight to do unbroken

Strict Pull-ups

*10/7 Cal Bike between each round

CrossFit Workout Of The Day 8/2/2019

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CrossFit:

Push Press (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5

75% x 5

85% x max reps

*SUPERSET with/

10-12 Hang High Pulls with power clean grip

*Think of it as an upright row with a little hip hinge. Working the shoulders hard today.

*Go to failure on the last set

Then:

8 Rounds For Time (15 min cap):

8 Cal Row

8 Step Down Box Jumps 30/24″

8 Burpees

8 Alt. DB Snatch 70/50

CrossFit Workout Of The Day 8/1/2019

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CrossFit:

30 minute clock:

Every 2min. x 10 Rounds:

200m run

3 Hang Power Clean (Climbing to AHAP at the end)

at the end of the 10th round go immediately into:

10min. AMRAP:

7 Toes-To-Bar

20 Goblet Lunges 70/53

7 Toes-To-Bar

20 Sit-Ups

Then:

90s Dragon R

90s Lizard R

90s Pigeon R

90s Dragon L

90s Lizard L

90s Pigeon L

QuickFit:

AMRAP16:

200m Row*

10 Push Press

10 Front Squat

*increase row 100m per round